Warmup
0:00 – 15:00
Super Dynamic Warmup
Instructor Mobility

Strength

15:00 – 55:00 (40 minutes)

Levels 2-4

(15:00 – 35:00) 20 Minutes

4x
2 Overhead Press
20 Deadbugs
All four work sets at the same weight.

(35:00 – 55:00) 20 Minutes

4x
2 Back Squats
15 Single Kettlebell 2-hand Curls
All four work sets at the same weight.

Level 1

(15:00 – 35:00) 20 Minutes

4x
5 Double Kettlebell Press
20 Deadbugs
All four work sets at the same weight.

(35:00 – 55:00) 20 Minutes

4x
5 Double Kettlebell Squats
15 Single Kettlebell 2-hand Curls
All four work sets at the same weight.

55:00 – 60:00
Quad/Psoas/Hip Stretches, Lawnchair Stretch